BACK EXERCISE
Doing exercises that are made up specifically to help your neck
and back can be very good. Exercises can help recovery following
an injury or prevent injury.
Make sure that you consult with your physician before beginning
any exercise program.
GENERAL RULES FOR EXERCISE
- Perform each exercise slowly and twice a day
- Perform each exercise 5 times at the beginning and work up to
doing each exercise 10 times in a session
EXERCISES
Modified Sit-Up:
 Building
up your abdominal muscles with help your back. To perform this exercise,
tuck your chin to your chest and lift your shoulders off the floor.
Hold your fingers out and touch your knees. Hold this position for
5 seconds.
Hamstring Stretch:
Your hamstring is located down the back of your leg from your
hip to your knee. Stretching your hamstring will provide additional
ability to move your back and hips. The hamstring can be stretched
while standing up or lying down.
Lying Down:
 While
lying on your back, bend your knees and place your feet flat on
the floor. Raise one leg slowly up in the air (place your hands
behind your knee for support). Straighten your lifted leg up into
the air and feel the stretch behind your leg. Hold this position
for 3 seconds.
Standing Up:
Place one leg (extended straight) up on a chair or table. Bend
down on your other leg until you feel your extended leg stretch
slightly. Hold this stretch for 2 –3 seconds.
Sitting Up:
 While
sitting on the floor, pull one leg up and place your foot flat on
the floor, the other leg should be straight out from your body.
Lean toward the knee of your leg that is pulled up. Your other leg
should be feeling the stretch.
Straight Leg Raise:
 This
is a great stretch that will help your stomach muscles, as well
as strengthen your legs. While lying on your back, pull one leg
up and place your foot flat on the floor – your other leg
should be straight from your body. Raise your straight leg 8 inches
off the floor and hold for 5 seconds. This should be done 5 times
and then switch legs.
Leg Lifts:
 This
exercise should be done lying on your side with the leg that is
touching the floor slightly bent under you. You can extend an arm
onto the floor in front of you for support. Raise the leg that you
have straight up in the air about 8 inches. You should do this 5
times with each leg.
Extension Stretching:
 Stand
up straight, bend your knees, put your hands on your lower back
and bend backwards from your waist. This position should be held
for 5 seconds, and can be done many times throughout the day.
Lower-back stretch:
 While
standing, bring your knee up to your chest – hold for 3 seconds,
and repeat with your other leg. Make sure that you have something
to hold onto to keep your balance.
Calf Stretches:
 Standing
in the diagonal posture, place your hand flat on a wall or table.
Put your weight on your straight, back leg with your foot flat on
the ground. Bend your forward knee until you feel the calf muscle
stretch on your straight leg.. This should be held for 5 seconds.
Do this exercise 5 times and then switch legs and repeat.
NECK – STRETCHES
  Slowly
move your chin up and down – you chin should come close to
your chest. Do this 5 times.
Moving your head from side to side also stetches the muscles in
your neck.
Shoulder Rolls:
 In
a circular motion, move your shoulders forward and backward. This
should be done for 10 – 15 seconds several times a day.
|
John
J. Regan, M.D.